The best hand exercises without dumbbells. Exercises for hands without dumbbells and without equipment at home Exercises at home without equipment

Almost every girl thinks about how to give her body an attractive shape. It is worth noting that any diet will be ineffective without physical activity... In order for the body to take on the proper form, it is necessary to balance the diet and choose a combination of exercises. Arms and shoulders are no exception. Exercises for weight loss of arms and shoulders will help with this.

How to do exercises for weight loss of arms at home

Many people mistakenly focus on the abs and buttocks, completely oblivious to the arms. By doing a few simple exercises, you can literally give your arms and shoulders a neat appearance and slight relief in just a month.

The importance of exercise for slimming arms and shoulders

You cannot lose weight only in a specific area, you need an integrated approach designed for the whole body. But I can tighten the skin and tone the muscles locally. Here you cannot do without exercises for losing weight at home. This is why they are important. We will analyze in more detail the exercises on the arms and shoulders.
If you want to see the effect, the exercises should be done regularly - 2-3 times a week.

With the help of exercises for slimming arms and shoulders, you can keep them in constant tone and make them look and fit.

Activities you can do:

on simulators;
with dumbbells;
without dumbbells.

5 Exercises for Weight Loss Hands Without Dumbbells

All activities can be easily done at home at a time that suits you.

Lesson number 1. Classic presses. To begin with, you need to take an emphasis while lying, for convenience it is better to rest your feet against the wall. Legs should be on toes, located shoulder-width apart, and hands should be opposite chest... Bending your elbows, perform presses, alternately lowering your torso down and lifting up. You need to keep your back, do not bend over and lift your buttocks up. Keep the elbows parallel to the body, and not turned to the sides. It is necessary to do 2-3 repetitions 10-15 times.

Lesson number 2. Reverse presses. First you need to find support using a sturdy chair, coffee table or sofa. Turn your back to the support, rest your palms on, and stretch your legs forward in front of you. Next, you should bend your elbows and lower your pelvis as far as possible. It is important that the pelvis is suspended, you should not sit on the floor. The elbows should bend back, but not swing out to the sides. We do 3 repetitions 15-20 times.

Exercises for slimming arms and shoulders - reverse push-ups

The exercise for weight loss hands without dumbbells № 3 ... We stand on soft legs (they are not tense and are only barely bent at the knees), the body should be lowered slightly forward, and then begin to perform crossing swings with tense arms, imitating the work of scissors. Do 2 repetitions 25-30 times.

Lesson number 4. We stand on soft legs, bending them slightly at the knees. We lower the upper body forward, keep our back straight, hands hang in front of us. We clench our hands into fists, then bend our arms and take them behind our back, after which we straighten them again. This lesson must be done with light tears. It is worth doing 3 repetitions of 10-15 times.

Lesson number 5. We stand on soft legs, the back must be kept straight at all times. First, the arms should be spread apart and bent at the elbows. Then we strain them and begin to lower and raise the forearms. It is worth doing 3 repetitions of 10-15 times.

5 exercises with dumbbells for weight loss of arms

Lesson number 1 ... We stand on soft legs, taking dumbbells in our hands, and lower them parallel to the body. We begin to count. "One" - while stretching our arms forward. "Two" - you need to spread your arms in different directions. "Three" - now you should return your hands to their original position. You must do 2 repetitions of 10 times.

Exercises with dumbbells for weight loss of arms - sideways dilution

Lesson number 2 ... We stand on soft legs, hands hold dumbbells and are lowered down forward with palms, elbows must be pressed to the body. It is very important that the elbow is in place. Next, we begin to lift the dumbbells, while bending our arms at the elbows. Perform 2 repetitions 10 times.

Lesson number 3 ... We stand on soft legs. Stretch your arms up over your head and squeeze one dumbbell, your back must be kept straight at all times. We bend the tightly pressed hands to the head at a right angle so that the dumbbell moves behind the head, after which we return the arms to their original position. Perform 2 repetitions 10-15 times.

Lesson number 4 ... We stand on soft legs, keep our hands in front, bent at right angles at the elbows. After that, in this position, you should spread your arms in different directions, and then return them to their original position. It is constantly necessary to monitor your posture, you cannot lower your elbows. Do 2 reps 20-25 times.

The exercise with dumbbells for weight loss of arms №5 ... We stand on soft legs, knees are soft (not tense, slightly bent), the body is tilted forward, we keep our back straight. We lower our hands with dumbbells down to the knees. We begin to perform the exercises, raising our arms to the abdomen and lowering them down. Perform 3 sets of 10-15 times.

After exercises for weight loss of arms with and without dumbbells, you will give them a toned and shaped look, get rid of flabbiness. In addition, with the help of exercises, you can get rid of pain in the neck and shoulders, from muscle atrophy.

Video of exercises for weight loss of hands

You can also take advantage of the video workout with exercises to lose weight on the arms and strengthen the shoulders.

Important: activities should be alternated so that the muscles can rest.

After training, be sure to do it.

Do not exercise more than 3 times a week, otherwise it will be difficult for your muscles to recover. It is advisable, before starting training, to consult a doctor, especially if there are any health problems. For better weight loss, it is better to combine exercise, massage and proper nutrition.

The fitness reality is this: we all want fit and beautiful hands... But how to get them with the least emotional loss? This is a completely different story. Sometimes you just do not want to drag your body, exhausted by fatigue, quarterly reports and other life troubles, to the gym to work with dumbbells and be afraid of dropping them on your leg every second.

Fortunately, intense arm muscle workouts are possible without special equipment. Moreover, it is easy to carry out at home - and from this it will not become less effective. Jasmine Graham, founder of PaceforSuccess.com and owner of the Fit Factory in New York, shares five of her favorite lifts without dumbbells for raised arms.

Agree, push-ups are not the most easy thing in the world. However, the great thing about wall push-ups is that they allow you to adjust the level of difficulty, which makes them significantly less energy-intensive than classic push-ups. To do them correctly, stand facing a wall (about 15 cm), place your hands shoulder-width apart and take a step back as far as you can. Now start doing push-ups, trying to keep your back straight and your buttocks tense.

Exercise # 2: Reverse Plank Squats

In theory, squats like this could be done on soft surfaces like a bed - but Graham warns you run the risk of lifting your body too high, whereas on a hard floor it's always easier to maintain quality. So, what you should do: sit on the floor, stretch your legs forward and bend at the knees, put your hands at your sides slightly wider than shoulder-width apart. Now from this extreme comfortable position, straining the muscles of the abdomen and buttocks, you need to push the body up (into the position " coffee table It is important to lower the body by bending the arms to activate the triceps.

Exercise # 3: Semicircular hand swings

This exercise, originally from high school, trains the upper body surprisingly well. However, monotonously repetitive movements easily create boredom, so it makes sense to diversify them a little: say, do not circular, but semicircular swings, each time changing direction. The semicircle makes the work in general more active, allowing you to pump, including the deep muscles of the arms. An important note - try to keep your elbows in a fixed position during the exercise to maximize muscle interaction. As for the speed, here Jasmine Graham advises you to choose a fast enough, but at the same time, a comfortable pace for you.

Exercise # 4: Imaginary dumbbells

You might be surprised, but in order to create the resistance needed to pump a specific muscle group, all you need is your own fist. Despite the fact that in fitness clubs most of these exercises are done with additional weight, at home you can easily do without it. The secret is that by clenching your hand into a fist, you activate the muscles in your arm, which allows you to make any exercise more effective. Try this: bend your elbows at the sides and extend your arms back without extension, simulating the movement of a rower. In this case, the biceps and triceps will work in addition to activating the muscles of the upper back.

Exercise # 5: Jumping

Your inner cardio fanatic can finally rejoice - it's time to jump. X-jumps are good because they simultaneously strengthen the muscles of the abdomen, arms and legs. And while they may not work as effectively as the other exercises listed in the sense of the hands, they help to consolidate the result. So, put your feet shoulder-width apart and extend your arms to your sides, then start jumping up, spreading your arms above your head. It is best to do this in front of a mirror to check that you are actually getting an "X" at the final point of the jump. Helpful advice: Bend your knees to soften the landing slightly.

Good physical shape is not only a guarantee of health and longevity, but also a tribute to the modern way of life. However, on the path to achieving success in fitness, many have obstacles: lack of free time and lack of money. Every novice healthy lifestyle fan faces similar problems. But there are many options for effective fitness training that do not require visiting gyms with special equipment. You can choose a set of exercises for practicing in the apartment, in the yard, even during a break at work.

Your own weight during fitness exercises acts as an additional weighting, effectively loading the muscles. Of course, having a horizontal bar, dumbbell, kettlebell or barbell will make your home fitness more intense. The use of weights during training always gives good result... But bodyweight exercises have a number of obvious advantages:

no need to attend expensive fitness workouts or purchase special exercise equipment;
you can do fitness at any convenient time and at any suitable place;
such exercises evenly include all muscle groups in the work, which has a beneficial effect on well-being and the development of a harmonious sports relief;
many novice athletes, “siloviks”, as a rule, find it difficult to cope with their own weight, not to mention additional weights.

It is worth noting that constant training without weights may have some disadvantages:

after a few months of regular training, the existing load becomes insufficient. Sooner or later, the need arises to complicate the exercises;
the absence of a horizontal bar will negatively affect some muscles, since pull-ups are indispensable fitness exercises for the harmonious development of muscles.

The best training option at the beginning of your athletic journey is a set of exercises with your own weight. Gradually, you can add exercises with additional weights, make up combined fitness workouts. So the adaptation to unusual physical activity will go smoothly, and you will have good experience fitness classes without any supporting materials.

An example of a fitness training for a healthy lifestyle fan with his own weight

Such a fitness workout can always be done if there is no opportunity to visit the gym. This is a set of exercises in which all muscles are harmoniously involved. From sports equipment you will need a horizontal bar.

Any fitness should begin with warming up the muscles, that is, with a warm-up. Usually the warm-up consists of jumping rope or running in one place. This warm-up is carried out for 3-5 minutes until the onset of a rapid heartbeat.

After warming up, you can start performing the main block of exercises. The amount of time you need to complete each exercise depends on your fitness level and can take from 0.5 to 2 minutes. Try to take as little time as possible to rest between sets. Beginners are allowed to rest until breathing is fully restored, but if fitness allows, take short intervals between exercises (no more than 10 seconds). The effectiveness of a fitness workout lies in its intensity.

So, the main exercises:

Classic pull-ups (regular grip). Pay attention to the fastening of the horizontal bar - it must be securely fixed.
Pull-ups with a reverse grip, that is, the wrists should be turned towards you.
Regular push-ups from the support lying on the floor. The number of repetitions depends on your physical fitness. If this type of push-up is hard for you, do the lighter version: rest not on your feet, but on your bent knees.
For more prepared athletes, a kind of push-up is suitable, when the palms are close to each other.
Jump squat. Starting position: stand up straight, legs are slightly wider than shoulders, hands at the seams. Squat parallel to the hips with the floor and jump sharply, after a short delay in the squat position.
"Bike". This type of crunch is very beneficial for all abdominal, back, and leg muscles.
Lunges. From a vertical position, each leg alternately takes a wide step forward, and both legs bend at the knees to a right angle.
Hanging on a horizontal bar, do pull-ups of bent knees to the stomach.

These exercises can be used to create an effective home fitness workout. Every fitness should end with a short muscle stretch and breathing exercises.

In order for sports activities to bring real benefits, have a noticeable result and cause positive emotions, follow these simple rules:

Design your workout to target all muscle groups. You shouldn't devote your entire workout to just push-ups. Choose several exercises for the muscles of the upper half of the body (one type of pull-up and push-up), exercises for the press and for the legs (squats and lunges with jumps).
Combine strength fitness exercises with cardio exercises to effectively increase the load.
Don't neglect sports equipment. Try to get basic sports equipment... This does not mean that unless you have dumbbells or barbells, you cannot exercise. At first, you can easily do without additional equipment.
The main rule for beginners is to build up the pace of training gradually, really assess your strength, and increase the load evenly. For the first 2-3 months, do it in a gentle mode. This way, you can avoid injuries and strains, and smoothly engage in intense training.
A competent workout should last at least 1 hour, consist of warm-up and warming up of muscles and joints, the main block of strength and cardio exercises, stretching. Don't neglect any of these steps!

Hello everyone!

Do you exercise regularly and your arms still don't look the way you would like them to? Or maybe you just want to lose weight in this area? Hand exercises at home will help you make a difference. If there are dumbbells at home, get them out, if not, don't be sad.

As a rule, such a problem arises with age, and can overtake both women and men. Therefore, if you are embarrassed to wear a T-shirt or dress with short sleeves, then this article is for you. I will try to talk about the reasons for the appearance of excess deposits on the hands and give a set of exercises for gaining attractive hands.

Excess body fat, sagging and loose skin on the hands are symptoms that half of the world's population faces. After all, usually the muscles of the arms are not so often involved in our daily life.

The main reasons for the appearance of this trouble can be:

excess weight throughout the body;
age over 20;
reduced metabolic rate;
lack of physical activity.

Note that people who are actively involved in swimming, tennis, volleyball or rock climbing always have strong, beautiful arms, without any hint of extra fat. And everyone else just needs regular exercises that will keep their hands in good condition.

The whole problem is that as soon as we reach the age of 20, our muscle tissue begins to decrease, and adipose tissue, on the contrary, increases. Just like bears that hibernate. The calories received are burned more slowly, because we walk or run less as in childhood.

About working out muscles

It is strength exercises that will help you turn on the muscles of the arms, and as a result, find the desired relief, get rid of excess fat, or vice versa, from thinness.

The following muscles will receive a quality load:

But, of course, in addition to the main muscle groups, the back, chest and abdomen will be indirectly involved.

Girls should not be afraid to find a masculine silhouette by doing exercises at home, because heavy weights and sports nutrition are needed to gain muscle mass. But to tone the muscles is exactly what a home workout can give, without visiting the gym.

Lose weight or swing

There are two options here, depending on what you want:

If your goal is to reduce the girth of the arms and slightly tighten the muscles, then exercise is necessary a large number of times (15-30) in one approach, but with a small weight (0.5-3 kg), the pace can be either slow or faster.
If you want to build up the muscles of the arms, then you will have to work with more weights (4-6 kg), doing each exercise slowly for several repetitions, for example, 10 times for 3-4 sets. This option is already for advanced, a beginner should practice with light weights.

You can achieve the first results in 2 months, but some will have to work out for six months in order to get fit and strong hands... It depends on age, metabolism, nutrition and other characteristics of the human body.

To make the workout as effective as possible, I suggest using the following recommendations from specialists:

You need to do it for 40-45 minutes, but not more than 1 hour.
It is advisable not to eat anything 2 hours before and after exercise.
During exercise, it is better to drink plain water in small sips every 10 minutes.
You need to train every other day, but at least 2 times a week.
Before the exercises, there is a mandatory warm-up in the form of rotations with the hands, elbows in a circle, raising the arms, tilting the body, you can run on or on the spot.
Be sure to stretch after your workout so you don't clog your muscles. Massage or bathing is also helpful. Such events will save you from unpleasant consequences.
Since the main load is on the shoulder joint, in order to avoid injuries, it is better for beginners to work out all the exercises without using sports equipment, only after that they can start performing with weights.
Beginners should use small weights of 0.5 kg, it can be dumbbells, if there are none, then bottles of water or sand, thick books, you can also replace it with an elastic band or tubular expander. You can also do it with the butterfly simulator.
The maximum number of times and approaches in an exercise for advanced should not exceed 15 repetitions in 3 sets.

Best Hand Exercises

You can include a wide variety of exercises in your training complex, and in fact there are a lot of them. Here I will give exercises both with the use of special equipment, what I wrote above to replace it, and without it. But first, here's what.

Wrists, hands and fingers

For the training to be more successful and effective, it is necessary to train the fingers, wrists and hands. Their study will help to increase the strength of the hands, and therefore all exercises will be given easier, and the quality of performance will be at its best.

To do this, you will need an expander for the brushes, it can be either in the form of a ring, or a ball or pincers. Here, the main exercise will be to squeeze and unclench the sports equipment as many times as you can. Just do not overdo it, otherwise your fine motor skills of your hands may be impaired for several hours after exercise.

With dumbbells

Without inventory

Video on how to tighten muscles and make your arms slimmer.

How to eat

If you decide to lose weight in your arms, then exercises alone are indispensable. Proper nutrition should go side by side with any exercise routine. To see at least some hint of relief, you must first get rid of excess fat. Muscles will simply not be visible under thick arms.

So, in order to start metabolism and increased calorie burning, you must adhere to these rules:

Never skip breakfast;
Eat in small, but regular portions up to 4-6 times a day;
Drink more liquid, preferably plain water up to 8 glasses a day;
Drink in the morning and during the day green tea up to 3-4 mugs;
Give up fast food and others;
Reduce sweet, starchy and fried foods;
Eat food in boiled, stewed and boiled form;
Slow carbohydrates should prevail over fast ones;
Eat protein: lean meats, any fish, eggs, milk, dairy products;
There are more fruits and vegetables, fiber.

This balanced diet will keep you feeling full and will not add extra pounds of fat to your weight. Also, do not forget about cardio loads, it can be a fitness workout or a banal walk up to the floor without an elevator, brisk walking down the street.

Contraindications to training

Doing arm exercises can negatively affect your health if you have:

hypertension;
asthma;
menstruation;
heart diseases;
pregnancy.

People with spinal curvature and osteochondrosis should also be treated with caution. To be on the safe side, it is better to consult a doctor.

That's all for me. Regular exercises will certainly give the result in the form of beautiful toned hands, which will not be ashamed to demonstrate to others. And most importantly, you will like yourself.

Successful training! See you!

There are enough problem areas on the female body. They are called so for a reason, but because they are the hardest to work through. These areas also include the hands. The back surface is triceps, they are underdeveloped in women, as a result, everything dangles and sags. But with regular classes using specially selected exercises, it is possible to give the hands a beautiful relief and restore elasticity.

First of all, it should be said that you cannot lose weight in only one area. Fat accumulates everywhere, of course, somewhere more or less, but weight loss occurs throughout the body. Therefore, special exercises will only help to give elasticity and relief to a certain area, but even in this case, only one muscle rarely works. Typically, several muscles and zones are involved.

Expert opinion

Yulia Mikhailova

Nutrition expert

As for losing weight with a set of exercises in one zone, this is a real myth. To reduce weight, you need to establish a diet, lead a more active lifestyle. Hands cannot be full in comparison with the rest of the body, that is, losing weight everywhere, you can reduce the volume in the area and there.

On the other hand, some women are afraid to do upper limb exercises, especially with dumbbells, because they are afraid to build muscles. But you shouldn't worry about this. First, it is extremely difficult due to hormonal balance. The female body has special protection, therefore, in order to achieve this effect, you will have to work very hard and for a long time. Secondly, you need to exercise, using nutritional supplements and at the same time lifting serious weights.

To give your hands relief and reduce volume, it is enough to practice several times a week, performing a couple of simple exercises. First of all, you need to work out the triceps, that is, the muscles of the back of the shoulder.

Reverse push-up

For these purposes, the best and simplest exercise is a reverse push-up. It can be carried out with support on a chair, bench or sofa. The hands rest on the edge, and the body is pushed forward, the legs are on the floor. The body goes down and rises due to the work of the triceps on the arms. To complicate things, your legs need to be straightened.

Exercises without dumbbells at home

You don't have to go to the gym or to a group session to lose weight. It is possible to master a simple complex at home. In addition, it is more convenient to study at home, since there is no need to go anywhere.

Certain exercises will help make your arms slimmer. During the approaches, the muscles should be tense. You need to do about 10 repetitions.

Regular push-ups. This exercise helps to improve the shape of the arms, work out the muscles of the back and chest. It is better to start push-ups with a lightweight version, namely, on your knees from a sofa or bench. Depending on the width of the apart arms, the load will be distributed on the triceps or even on the pectoral muscles. The closer the hands are, the more the relief sways. Perform at the initial stage from 5 repetitions.

Push up with cotton

Push-ups are the opposite. This is one of best exercise to work out the triceps. You can do push-ups from a sofa, chair, or other surface. It should be lowered until the shoulders are parallel to the floor. The legs may be bent at first as the exercise becomes easier. Then they should be straightened for complication.
Push-ups from a hill. They are similar to the classic version, only the legs are on the bench. This method is the most difficult, so it's worth starting after mastering the previous ones.

Push-up from a hill

with push-ups. The initial position is a stand on outstretched arms, then you should lower on the forearms and rise again.
Swings and rotations with your hands. Active movement helps you lose weight and burn fat in this area. You need to rotate your hands both vertically and horizontally. Movements should be as vigorous as possible, in total about 50 swings should be performed. It is necessary to do several approaches.
Palm pressure. The arms are parallel to the floor, bent at the elbows and are in front of you. The palms should be pressed against each other, while the fingers are looking up. Each phase lasts 15 to 20 seconds.
Burpee. One of the most effective exercise... During execution, almost all muscle groups work. The upper body is heavily loaded, as well as the legs. In addition, burpee improves metabolism. Starting position - squatting with hands on the floor. Then the legs are sharply set back, push-ups are done, after which they also quickly return to their original position, a jump is made up. At the end, the hands go up and clap the palms.

Burpee

Plank. It is better to complete the complex with this exercise. All muscle groups work in static standing. Starting position - standing in support on hands and toes. The head should be an extension of the back, the gaze is directed to the floor. If this option is too difficult, then you can start the execution of the bar from the elbow stand.

Each exercise must be performed in several approaches, starting from 2 to 3 times. Each phase usually consists of 8 to 10 repetitions. But you can gradually increase the number. During exercise, it is important to focus on the working muscles.

Dumbbell Exercises

To enhance the effect, various equipment is used. Do not worry that you can build muscles with dumbbells. They are great at helping to reduce the volume of the hands and work out the relief. Dumbbells should be selected depending on physical fitness, starting from 0.5 kg and up to 2 kg.

For weight loss of the arms, the following exercises are performed:

Lifting a dumbbell from behind the head. Hands are raised up, joined together, palms are lowered back and up. You can perform the exercise while sitting or standing. You need to work only with the elbow joint, feeling the triceps.
Raising hands up. The exercise is performed while standing. Hands with dumbbells are lowered down, then rise to shoulder level, then go down. At the same time, the brushes are turned inward. The shoulder girdle works the most.

Extension of the elbows. The body is tilted forward, while the back retains its natural curve. The arms are directed along the body and bent at the elbows at right angles. Unbend them back smoothly and slowly.

Breeding hands in an incline. The torso is at a 45 degree angle with the loin in a natural curve. Hands down, palms facing each other. They must be raised until they are parallel to the floor, then lowered.
Lifting dumbbells. You can do it while sitting or standing. The arms are bent at the elbows at a right angle, then extended upwards parallel to each other. It is better to turn the palms inward.

Cascade ascent. The arms are lowered along the body. Then they are raised parallel to the floor, and then up over the head with the palms inward.

Each exercise should be done for 10-15 repetitions in 3-4 sets. Workouts should be carried out every other day so that the muscles have time to recover. In addition, calorie consumption continues afterwards. In order for the exercises to be effective, you cannot eat a couple of hours before and after exercising.

For information on how to remove fat from your hands using dumbbells, see this video:

How can you replace inventory if you are not at home?

If there is no time to go to the gym, then workouts can be done at home. By the way, if there is no special inventory, then buying up half of the sports store is also optional. Everything can be replaced with improvised means. For example, instead of dumbbells, plastic bottles with water or sand. You can do push-ups not from a bench, but from a sofa or chair. Use a tight wide elastic band instead of a simulator.

How to reduce volumes quickly at the gym

As already mentioned, you cannot lose weight in only one area. Weight loss is happening everywhere, so in order to reduce the volume of your arms, you must burn body fat throughout the body. Cardio is best for losing weight. They can be carried out in gym... Burning fat will speed up the appearance of the relief on the hands. You should do it on simulators:

In addition, the fitness club offers swimming, Nordic walking and dancing. Such training helps to improve metabolism, increase the overall tone and elasticity of muscles in the body. Together with strength training, they increase the effect and speed up the process of losing weight.

A complex for arms and shoulders will help create beautiful shape and relief. However, you should not expect that one magic exercise can solve the problem. Losing weight is a complex exercise that includes strength and cardio training, as well as proper nutrition and drinking regimen. During classes, you need to focus on the work of the desired muscle, feel it.

Useful video

For information on how to tighten sagging arms in the gym, see this video: